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Beginner Bodybuilding Workout Day 1: Legs
By now you should be well used to barbells and dumbbells and
the basic movements, in this workout routine you will split up the workouts into
different body parts called split system training, focusing on each body part once to twice a week.
The idea behind split system training is to target areas of the body more
precisely. Attempting to train your whole body in just one workout
just does not work if you seriously want to develop a
You need to spend time devoting effort to different body parts in order to build
One simple system is dividing workouts up into upper body
workout ( where you focus the workout on the muscles in the upper body) and
lower body workouts on a different day ( where you focus on the muscles in the
lower half of your body).
Another system which works well is the push, pull and legs
The push "day" works the muscles that you use to "push" (
chest triceps and shoulders).
The pull "day" works the muscles that you use to "pull" ( back and biceps).
And the leg day you would focus on lower body including calves.
Day 2 : Chest and Triceps
Day 3 : Back and Biceps
Day 4 : Shoulders
Begin : 10 minute warm up on the treadmill.
Squat : 4 sets of 8 - 12 reps
Hold the barbell on your shoulders across your
neck, important to remember not to rest it directly on your neck but a little
lower down on that fleshy area called your trapezium just below the neck at the
top of your back.
Stand with legs shoulder level apart, squat down until thighs
are parallel to the ground, push up and return to standing position.
Very important to keep your back straight and your head
facing forward and seeing as the weight is much heavier than before always have
Weight on barbell = 30kgs 50 kgs
Lunges : 4 sets of 8-12 reps
Stand up straight holding dumbbells in each hand,
put one leg out in front of you and steadily lunge forward. Stop when your
working leg is parallel to the ground.
Using the leg muscles, push off from the ground to the start
Weight on each dumbbell barbell = 15kgs
Stiff Legged Deadlift : 4 sets of 8-12 reps
This is an advanced exercise that requires focus and good
form, your back should be straight and your legs should have a slight bend at
Hold the barbell and stand up straight. Without bending your
legs, bend at the waist until your upper body is almost parallel with the floor.
Without bending your knees move
into a standing position.
Look forward when performing this move, this will work your
Weight on barbell : 20 kgs 40 kgs
Leg extensions : 4 sets of 8-12 reps
If you have a bench with a leg extension part installed then
try out this exercise at the end of your leg workout.
Sit with the support firmly in place on your legs just above the
Using your quads, move the weight up and squeeze in the top
position, slowly lower the weight to the start position and repeat.
The reason for performing this at the end is because your
legs will already be worked with the three previous exercises and this will
burn them at the end of your workout
Stomach( abs) : 3 sets of 10 reps Crunches
Lie on the ground, legs bent, using your stomach
muscles curl your upper body a little of the ground until you can squeeze your
stomach muscles together.
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